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There are a lot of good things we could say about fiber. It keeps your gut healthy, heart happy and oh yea, can help you lose weight and keep it off thanks to it’s amazing ability to fill you up. The bad news? Most of us don’t get enough. Take on this 30-day challenge equipped with meal plans, tips and recipes to get more fiber in your life.
30 Days of Recipes to Help You Eat More Fiber
Make an easy and nutritious dinner tonight with ourSheet-Pan Chicken Fajita Bowls. With only 20 minutes of active time and one pan used, this recipe will be a weeknight staple that packs 8 grams of fiber per serving and spares no flavor.
Mixing greens like kale or spinach into your morning smoothie is a great way to boost your veggie and fiber intake. With recipes like ourPineapple Green Smoothieand ourKale & Apple Smoothie, you can reap the benefits of leafy greens without even tasting them.
For a filling midday snack, try pairing sliced vegetables like carrots and cucumbers with hummus. Bonus points if you make your ownhummus from scratch.
Fiber is great for your gut, but you need to drink lots of water to help keep your digestion working smoothly with all that roughage. This can help you fight bloating and other digestive discomfort that people sometimes feel when they start eating more fiber. Try to drink at least 12 cups today.
Brown riceis a whole grain, meaning the nutrient- and fiber-rich parts of the grain are still intact, unlike white rice. Though you might not always want to choose brown rice instead of white rice, swapping it in where it makes sense can lead to a serious boost in your fiber intake.
Since meat has virtually no fiber, swapping in a plant-based alternative can boost your intake for the day. Though all are healthy options, lentils and beans have more fiber than soy products, like tofu and seitan. Swap a beef patty for a bean-based veggie burger, or chicken for tofu in a stir-fry.
Bring in the new season with our deliciousFall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar. This recipe melds together some of our favorite fall flavors while boasting 4 grams of fiber per serving.
A simple way to boost your fiber intake is to add a side salad to your meals. They can be thrown together in minutes and make it easy to meet your daily recommended vegetable intake. Add ingredients like nuts and seeds or beans to give it an additional fiber boost.
Most Americans don’t drink enough water throughout their day. When you are increasing your fiber content, it is especially important to stay hydrated so you can digest all of your fiber-rich foods properly and comfortably. Bringing a water bottle with you wherever you go makes it easy to sip all day long.
Oats are packed with fiber, having about 4 grams per ½ cup. Contrary to popular belief, they don’t always have to be served sweet. Try adding vegetables like spinach, tomatoes and more and topping it with a fried egg for a fiber-rich breakfast or lunch. We have recipes likeSavory Oatmeal with Cheddar, Collards & EggsandSavory Oatmeal with Tomato & Sausageto inspire you as well.
A great way to boost your fiber intake is to add vegetables to things you already eat, so don’t count out dessert! There are severalveggies that can be added to baked goods, like zucchini and beets, to give you a fiber and nutrition boost over the classic version.
When shopping for packed foods, it is important to check the label for many reasons. One of which is that it makes it easy to choose the higher fiber option. For example, try to choose breads or grains with at least 3 grams per slice or serving.
Nuts are flavorful, filling and perfect for a snack on the go. They are packed with healthy fats, protein and fiber that give them staying power. Plus, you can find them in any grocery or convenience store, so they are a great option for a healthy snack when you’re traveling.
Who said that eating more fiber can’t taste decadent? ThisSpinach & Artichoke Dip Pastaturns the beloved appetizer into a full meal with 8 grams of fiber per serving. Oh, and it’s on the table in just 20 minutes. Pair it with a side salad for a well-rounded, fiber-rich meal.
When fruits and vegetables have edible peels, like apples and cucumbers, leave the skin on for some additional fiber. Be sure to thoroughly wash your produce before consuming.
Smoothies are a great way to add in vegetables, too. We have a formula forhow to make a veggie-packed smoothieso you can customize yours to the flavors you like. Plus, eating more vegetables and fruits means eating more fiber and nutrients.
Lentilsare shelf-stable, affordable and downright delicious. Beyond being super versatile, they are packed with 5 grams of fiber per ⅓ cup serving. From a salad topping to a stew, lentils are a great way to meet your fiber goals today.
For a flavorful sweet snack, turn to yogurt and fruit. You can even top it with nuts, seeds or granola for an extra fiber boost.
With fall right around the corner, few recipes help you bring in the season like ourButternut Squash Soup with Apple Grilled Cheese Sandwiches. The creamy soup paired with a cheesy, crunchy sandwich is a show-stopper for lunch or dinner. Plus, this recipe boast an impressive 8 grams of fiber per serving.
When looking forwhole grain bread, make sure that “whole-wheat flour” is the first ingredient on the ingredients list. If “wheat flour” is listed instead, it’s probably not actually whole-grain flour. Each slice of whole grain bread should have around 2-3 grams of fiber per serving.
Granola bars are a great snack for when you are on the go. That said, store bought versions can pack on the added sugar and fat. Instead, trymaking your own homemade granola bars. This way you can customize the flavors to be the way you like them and make sure fiber-rich ingredients like nuts, oats and dried fruit take center stage.
Oats are packed with fiber, having about 4 grams per ½ cup. Better yet, they are just as versatile as they are healthy. Make these tasty whole grains into a filling oatmeal breakfast, bake them into cookies, make homemade granola and more.
Legumes are underrated, to say the least. This food group, which includes beans, contains some of the most nutrient-dense, low-cost, high-fiber foods on the market. Per each half cup serving, they boast between 6 and 8 grams of fiber. Sprinkle chickpeas on your salad, use black beans as a taco filling or make a soup with white beans.
Have some late-summer garden produce that you need to use up? Try makinggazpacho. Whether it’stomatoes, cucumbers or watermelon, blending up vegetables helps them to be a refreshing, fiber-packed side that will help you stay cool in the last stretch of warm weather.
There are many little seeds that pack a high-fiber punch. For example, chia seeds have 4 grams per one tablespoon. Hemp seeds, which are also high in protein, boast 1 gram of fiber per three tablespoons. While also being a good source of healthy fats, flax seeds have 3 grams of fiber per tablespoon. Add them to oatmeal, smoothies, salads, yogurt and more.
OurEasy Fish Tacos with Kiwi Salsaare a fun meal that will help you bring the flavors of the beach to you. The crunchy fish and tangy salsa come together with vegetable toppings like cabbage and jalapeños for a main that has 7 grams of fiber per serving.
Don’t know what to do with the ends of a loaf of bread or bread that is about to go stale? Try making it into homemade croutons to top a salad or soup. OurWhole-Wheat Skillet Croutonscome together in just 10 minutes.
Celebrate completing the 30-Day Eat More Fiber Challenge with a veggie-packed crudité board. They are flavorful, filling and help you enjoy the last of the season’s produce.
Fiber 101
10 Amazing Health Benefits of Eating More Fiber
6 Sneaky Signs You’re Not Eating Enough Fiber, According to a Dietitian
High-Fiber Swaps
01of 086 High-Fiber Food Swaps to Make Right NowWhen it comes to getting more fiber, these easy high-fiber food swaps deliver maximum bang for your buck. Trade up to these fiber powerhouses to get your fiber fill for the day.02of 0810 Foods with More Fiber Than an ApplePlus, recipes for each of these amazing high-fiber foods.03of 085 Easy Ways to Eat More FiberTry these simple tips for getting more fiber to help prevent diabetes, heart disease and some cancers.04of 0812 Fiber-Rich Foods to Help with Good Gut BacteriaNew research shows that certain types of fiber are better for improving your gut health. Find out which foods you should add to your diet.High-Fiber Meal Plans7-Day High-Fiber Meal Plan: 1,200 Calories3-Day Meal Plan to Help You PoopHigh-Fiber How To’s05of 086 High-Fiber Foods That Cost Under $1 Per ServingFill up for less dough.06of 08How to Meal-Prep a Week of High-Fiber Lunches from Trader Joe’sEverything you need to prep a week’s worth of lunches can be found at your neighborhood Trader Joe’s. These recipes call for 4 to 5 ingredients, take less than 20 minutes and help you hit your daily fiber goal.07of 08The Only Formula You Need to Make Overnight OatsWant more healthy meal prep ideas? This easy-to-follow formula is everything you need to make perfect overnight oats every single time, no recipe required.08of 08The #1 Food to Help You Poop, According to a DietitianChia seeds are the number 1 food to help you go number 2—here’s why.
01of 086 High-Fiber Food Swaps to Make Right NowWhen it comes to getting more fiber, these easy high-fiber food swaps deliver maximum bang for your buck. Trade up to these fiber powerhouses to get your fiber fill for the day.
01of 08
6 High-Fiber Food Swaps to Make Right Now
When it comes to getting more fiber, these easy high-fiber food swaps deliver maximum bang for your buck. Trade up to these fiber powerhouses to get your fiber fill for the day.
02of 0810 Foods with More Fiber Than an ApplePlus, recipes for each of these amazing high-fiber foods.
02of 08
10 Foods with More Fiber Than an Apple
Plus, recipes for each of these amazing high-fiber foods.
03of 085 Easy Ways to Eat More FiberTry these simple tips for getting more fiber to help prevent diabetes, heart disease and some cancers.
03of 08
5 Easy Ways to Eat More Fiber
Try these simple tips for getting more fiber to help prevent diabetes, heart disease and some cancers.
04of 0812 Fiber-Rich Foods to Help with Good Gut BacteriaNew research shows that certain types of fiber are better for improving your gut health. Find out which foods you should add to your diet.High-Fiber Meal Plans7-Day High-Fiber Meal Plan: 1,200 Calories3-Day Meal Plan to Help You PoopHigh-Fiber How To’s
04of 08
12 Fiber-Rich Foods to Help with Good Gut Bacteria
New research shows that certain types of fiber are better for improving your gut health. Find out which foods you should add to your diet.
High-Fiber Meal Plans
7-Day High-Fiber Meal Plan: 1,200 Calories
3-Day Meal Plan to Help You Poop
High-Fiber How To’s
05of 086 High-Fiber Foods That Cost Under $1 Per ServingFill up for less dough.
05of 08
6 High-Fiber Foods That Cost Under $1 Per Serving
Fill up for less dough.
06of 08How to Meal-Prep a Week of High-Fiber Lunches from Trader Joe’sEverything you need to prep a week’s worth of lunches can be found at your neighborhood Trader Joe’s. These recipes call for 4 to 5 ingredients, take less than 20 minutes and help you hit your daily fiber goal.
06of 08
How to Meal-Prep a Week of High-Fiber Lunches from Trader Joe’s
Everything you need to prep a week’s worth of lunches can be found at your neighborhood Trader Joe’s. These recipes call for 4 to 5 ingredients, take less than 20 minutes and help you hit your daily fiber goal.
07of 08The Only Formula You Need to Make Overnight OatsWant more healthy meal prep ideas? This easy-to-follow formula is everything you need to make perfect overnight oats every single time, no recipe required.
07of 08
The Only Formula You Need to Make Overnight Oats
Want more healthy meal prep ideas? This easy-to-follow formula is everything you need to make perfect overnight oats every single time, no recipe required.
08of 08The #1 Food to Help You Poop, According to a DietitianChia seeds are the number 1 food to help you go number 2—here’s why.
08of 08
The #1 Food to Help You Poop, According to a Dietitian
Chia seeds are the number 1 food to help you go number 2—here’s why.
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